The Complete Altitude Training Camp Packing List (Gear, Supplements & Recovery Tools)

Arriving at altitude unprepared is an expensive mistake — both in wasted adaptation potential and in scrambling to source equipment in an unfamiliar location. Athletes who get the most from their altitude camps show up with the right tools to monitor their adaptation, the right supplements to support erythropoiesis, and the practical gear to maintain training quality for 3–4 weeks away from their home base.

This list is built around the physiology of altitude adaptation. Every item here serves a purpose grounded in what your body needs to respond optimally to hypoxic exposure.

Category 1: Medical and Monitoring

These are the highest-priority items. Without objective monitoring, you're flying blind — unable to distinguish productive adaptation from dangerous overreaching.

Pulse Oximeter (SpO₂ Monitor)

Non-negotiable. A pulse oximeter measures blood oxygen saturation (SpO₂) and heart rate continuously or spot-check. At altitude, daily SpO₂ readings track your acclimatization progress, flag whether you're getting an adequate hypoxic dose, and catch dangerous drops that may indicate acute mountain sickness complications.

• Target SpO₂ at 2,500 m: 92–95% after the first week
• Measure immediately on waking (before getting up) each morning
• A persistent SpO₂ < 88–90% on multiple consecutive mornings warrants load reduction

What to look for: Fingertip devices with plethysmography waveform display and memory logging are preferred over simple spot-check models. Medical-grade accuracy; avoid novelty devices.

HRV Monitor and App

Heart rate variability (HRV) is the most sensitive non-invasive marker of accumulated physiological stress. Daily morning HRV (measured supine, immediately on waking) tracks whether your autonomic nervous system is coping with the combined stress of altitude and training load.

Pack: a validated HRV strap (Polar H10 is the reference standard), a smartphone with your preferred HRV app (Elite HRV, HRV4Training, or Firstbeat if used within a GPS device ecosystem).

Benchmark before arriving at altitude. A 10-day baseline of morning HRV before departure gives context for interpreting readings at elevation.

Thermometer

Altitude camps often involve temperature swings — warm days and cold nights — that affect hydration, recovery, and sleep. A simple digital thermometer tracks whether fever accompanies altitude sickness symptoms (fever at altitude = infection, not AMS; requires different management).

Blood Pressure Cuff (Optional but Useful)

Altitude elevates blood pressure transiently in some athletes. For athletes with any cardiovascular risk factors or history of altitude-related blood pressure responses, a compact wrist cuff is worth including.

Category 2: Supplements

Supplement selection at altitude is not optional if you want maximum adaptation. The priority list below is ranked by evidence quality and physiological necessity.

Iron (Highest Priority)

Iron is rate-limiting for erythropoiesis. Without adequate iron, elevated EPO cannot drive meaningful red blood cell production regardless of hypoxic dose.

What to pack:

• Oral iron supplement: ferrous sulfate (80–100 mg elemental iron) or ferrous bisglycinate (better tolerance, equivalent efficacy at 25–36 mg elemental iron)
• Take on alternate days for better absorption with fewer GI side effects (daily dosing is not superior to alternate-day dosing for erythropoiesis)
• Take with vitamin C (250–500 mg) to enhance non-heme iron absorption
• Avoid taking with calcium, coffee, tea, or antacids (all impair absorption)

Pre-camp action: Have ferritin tested 4–6 weeks before departure. If ferritin < 50 ng/mL, begin oral iron supplementation before arriving. Don't wait until the camp starts.

Vitamin C

Dual role: enhances iron absorption and provides antioxidant support during the elevated oxidative stress of altitude adaptation.

• 250–500 mg taken with iron supplement
• Additional 250–500 mg daily (morning)

Magnesium

Altitude increases urinary magnesium excretion. Magnesium deficiency impairs sleep quality, muscle recovery, and neuromuscular function — all critical during a training camp.

• 200–400 mg elemental magnesium before bed (glycinate or malate forms; oxide has poor bioavailability)

Vitamin D

Vitamin D receptors are involved in erythropoiesis, immune function, and muscle protein synthesis. Deficiency is common in athletes training in indoor environments before an altitude camp. Ensure adequate levels (> 40 ng/mL serum 25-OH vitamin D) before departure.

• 2,000–4,000 IU daily maintenance during camp if status is suboptimal

Electrolytes

Altitude diuresis, increased respiratory water losses, and elevated sweat rates increase electrolyte needs. An electrolyte supplement or electrolyte tabs for mixing with water helps maintain sodium, potassium, and magnesium balance, which is important for both performance and sleep quality.

Omega-3 Fatty Acids (Fish Oil)

Altitude increases systemic inflammation transiently. EPA/DHA supplementation (2–4 g/day of combined EPA+DHA) supports inflammation management without the recovery-blunting effects of NSAIDs.

Melatonin (Optional)

Sleep at altitude is frequently disrupted by periodic breathing and sympathetic arousal. Low-dose melatonin (0.5–1 mg, 30 minutes before bed) can improve sleep onset without suppressing the hypoxic ventilatory response (unlike benzodiazepines).

Caffeine (as needed)

Altitude impairs cognitive function, and morning training sessions at elevation can feel flat without adequate neural arousal. Standard caffeine protocols (3–6 mg/kg, 45–60 minutes before training) work normally at altitude. Pack your preferred caffeine source.

Category 3: Recovery Tools

Compression Garments

Lower-limb compression tights or socks support venous return and reduce muscle soreness — both useful during the first week at altitude when training-recovery balance is most fragile. Pack full-length compression tights for post-session recovery and flight travel.

Foam Roller and Lacrosse Ball

Self-myofascial release tools are non-negotiable for multi-week camps. Tight hip flexors, calves, and thoracic spine are common complaints at altitude camps. Pack a compact travel foam roller (shorter than full-size) and a lacrosse ball for targeted trigger-point work.

Resistance Bands

Lightweight, versatile, and airport-friendly. Resistance bands enable activation work (glutes, rotator cuff), prehabilitation exercises, and supplemental strength training in hotel rooms or without gym access. A set of 3–4 resistance bands covers most needs.

Ice Pack or Cryotherapy Tool (Venue Dependent)

If ice baths or cryotherapy are not available at the camp venue, a compression ice wrap or chemical cold pack enables localized cold therapy for soft tissue management. Check facility provisions before packing large ice packs.

Sleep Mask and Ear Plugs

Altitude disrupts sleep through physiological and environmental mechanisms. A quality sleep mask (blackout, contoured to avoid eye pressure) and high-quality foam or custom ear plugs improve sleep depth. Underrated, high-ROI items.

Category 4: Clothing and Equipment

Layered Clothing System

Altitude locations typically have large diurnal temperature swings — warm afternoons, cold mornings and evenings. A layered system is more versatile than bulky single-layer options:

• Base layer: Moisture-wicking (merino wool for temperature regulation)
• Mid layer: Insulating fleece or light down jacket
• Outer layer: Windproof and water-resistant shell
• Altitude-specific note: Include a hat and gloves even for summer camps above 2,500 m — early morning training in cold temperatures is common and unexpected for athletes from warmer climates

Sun Protection

UV radiation increases approximately 10–12% per 1,000 m of elevation gain due to reduced atmospheric filtering. Sunburn risk is significantly higher at altitude, particularly for sessions on snow or at exposed high-altitude venues.

• SPF 50+ sunscreen
• UPF-rated sun shirt or long-sleeve base layer for long outdoor sessions
• Lip balm with SPF

Running and Training Footwear

Altitude camps involve high training volume on variable terrain. Pack:

• Primary training shoes (road or trail as appropriate for the venue)
• Recovery slides or sandals for post-session and around the accommodation
• Spare insoles if you use custom orthotics

Hydration Gear

At altitude, you need to drink more than at sea level. Pack:

• A large (1.5–2L) insulated water bottle for daily training
• Collapsible hydration pack for long trail or outdoor sessions
• Electrolyte tabs or powder packets to add to water (mentioned in supplements; include a 3–4 week supply)

Category 5: Administrative and Documentation

Blood Test Results

Bring printed or digital records of your most recent CBC (complete blood count) and ferritin results from before the camp. These establish your baseline for comparison with mid-camp and post-camp draws.

Emergency Medical Information

Include a card (or phone note) with your blood type, known allergies, emergency contacts, insurance information, and any medications being taken. Medical facilities at altitude training locations can be limited; having this readily available saves critical time.

Medications

• Acetazolamide (Diamox): Discuss with your physician before departure. A standard prescription (125–250 mg twice daily, started 24 hours before arrival) significantly reduces AMS incidence and severity. Worth having available even if you don't use it — altitude sickness is unpredictable.
• Ibuprofen or acetaminophen: For AMS headache management. Note: ibuprofen and other NSAIDs blunt some physiological adaptation signals — use for acute symptom management, not prophylactically.
• Any regular prescriptions: Bring sufficient supply plus a 5-day buffer for travel disruption.

Category 6: Frequently Forgotten Items

These are the items athletes consistently report wishing they had packed:

• Altitude guidebook for the training location — venue-specific terrain, elevation profiles, trail maps
• Cash in local currency — altitude training destinations (Flagstaff, Font Romeu, Iten) may have limited card acceptance at local markets and cafés
• USB multi-adapter / international plug adapter — equipment charging for international camps
• Protein powder — altitude locations can have limited protein-dense food options; a 3–4 week supply of protein powder ensures adequate intake
• Zip-lock bags — for wet gear, supplements organization, and food storage
• Spare charging cables — phone, GPS watch, HRV strap; losing a charging cable at altitude is a disproportionate inconvenience
• Small notebook — for daily training notes, wellness tracking, and subjective altitude observations that don't fit neatly into apps

Quick-Reference Packing Checklist

Monitoring

• [ ] Pulse oximeter (SpO₂)
• [ ] HRV chest strap + phone app
• [ ] Digital thermometer

Supplements (3–4 week supply)

• [ ] Iron (ferrous sulfate or bisglycinate)
• [ ] Vitamin C
• [ ] Magnesium (glycinate or malate)
• [ ] Vitamin D
• [ ] Electrolyte tabs/powder
• [ ] Omega-3 fish oil
• [ ] Melatonin (optional)

Recovery

• [ ] Compression tights/socks
• [ ] Foam roller (travel size)
• [ ] Lacrosse ball
• [ ] Resistance bands
• [ ] Sleep mask + ear plugs

Clothing

• [ ] Base + mid + outer layer system
• [ ] Hat and gloves
• [ ] SPF 50+ sunscreen + lip balm
• [ ] Primary training shoes + recovery slides

Hydration

• [ ] 1.5–2L insulated water bottle
• [ ] Hydration pack (for long sessions)

Medical/Admin

• [ ] Blood test results (CBC + ferritin)
• [ ] Emergency medical card
• [ ] Acetazolamide (if prescribed)
• [ ] Standard pain relief
• [ ] Regular prescriptions + 5-day buffer

Heading to altitude soon? Download the printer-friendly version of this checklist — plus our altitude camp prep timeline (what to do 6 weeks, 3 weeks, and 1 week before departure) — free with an AltitudePerformanceLab newsletter subscription.